CrossFit Montgomery – CF
GENERAL WARMUP
PIZZA DELIVERY GAME | 8:00
4 sets x :60 pizza delivery game
– Perform :30 dynamic stretches after each set of the game:
– Alternating elbow-to-insteps
– Alternating single-leg V-ups
– Push-ups to downward dog
– Leg swings/side
SPECIFIC WARMUP
BIKE WARM-UP | 8:00
1 set:
:20 easy bike
:20 moderate bike
:20 hard bike
10 PVC good mornings
1 set:
:20 easy bike
:20 moderate bike
:20 hard bike
10 PVC pass throughs
1 set:
:20 easy bike
:20 moderate bike
:20 hard bike
10 PVC back squats
WORKOUT
Metcon (Time)
RX
7 rounds for time:
20/25-calorie bike
– Rest 1:00 between rounds.
INTERMEDIATE
Same as Rx’d
BEGINNER
7 rounds for time:
10/15-calorie bike
– Rest 1:00 between rounds.
COOL DOWN
200-meter recovery walk
1:00 foam roll quads/side
– To be done before post-workout skill.
SKILL WORK
2 sets:
1:00 GHD hip extensions
– Rest 3:00 between sets.